Weekly OverviewEvents/ClassesMonday“Armistice” Veterans Day WODTuesdayBack Squat WednesdayLong ConditioningThursdaySnatchFridaySkies Out, Bi’s/Tri’s OutSaturdaySquad WODSundayUnilateral Lower Body StrengthEvery 2:00, 8 Sets1-3) 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean (↑, start at 55-60% 1RM CJ)4-8) 1 Power Clean + 1 Hang Power Clean (↑)*Hold onto bar between reps “Armistice”AMRAP 1111 Power Clean (135/95)11...Read More

StrengthEvery 1:30, 3 Rounds1) 10 Tempo Dumbbell Press2) 10 Tempo Ring Rows3) 10 Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted)4) :30/:30 Side Plank*Tempo – 3s down ConditioningAMRAP 10500/400m Row (FX: 400/300m)25 Hand Release Push-Ups (FX: Push-Ups)100 Double Unders (FX: 75)Read More

Squad WODAMRAP 25 w/ Partner – Split Reps Any Way50 Calorie Bike (FX: 35)50 Kettlebell Swings (24/16) (FX: 16/12)50 Wall Balls (20/14) (FX: 14/10)50 Calorie Ski (FX: 35)50 Sit-Ups50 Box Jump Overs (24/20) (FX: Get Overs)Read More

Conditioning3 Rounds for Time:800m Run (FX: 600m)50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)500/400m Row (FX: 400/300m)50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)*30:00 Cap*Weights: (50/35) (FX: 35/20) (RX+: 24/16) CooldownEMOM 61-2) Hip Flexor Lunge3-4) Single Leg Forward Fold5-6) Lacrosse Ball Mash Glutes *1:00 each side!Read More

Join us for our Fall Social! Wine tasting at Dominion Wine & Beer!Where: Dominion Wine and Beer, 107 Rowell Ct, Falls ChurchWhen: Saturday, November 16th, 6:30 – 8:30 PM What to expect: We will be tasting and enjoying 4 different glasses of wine, paired with a buffet of food in the comfort of a heated...Read More

Work on your core strength and mobility at Core-Flex! Tonight at 5:45 PM! StrengthEvery 2:00, 8 Sets1 Hang Power Snatch + 1 Power Snatch1-3) 60-65%4-6) 65-70%7-8) 70-75%*Hold onto the bar b/t reps ConditioningAMRAP 10250/200m Row75 Double Unders (FX: 50 OR Single Unders)15 Hang Power Snatch (75/55) (FX: 55/35)*RX Min: 3 RoundsRead More

StrengthEvery 3:00, 4 Sets5 Front Squats (65, 70, 75, 80%) Superset Accessory (3+ out of 4)10 Weighted Wrist Rotations ConditioningFor Time:24-18-12-6 Burpees Over Bar12-9-6-3 Cleans – Ascending Weights*RX: (135/95), (185/125), (205/145), (225/155)*RX+: (135/95), (185/125), (225/155), (275/185)*FX: (95/65), (135/95), (155/105), (165/115)*14:00 CapRead More

Weekly OverviewEvents/ClassesMondayCore, Gymnastics DevelopmentTuesdayFront Squat WednesdaySnatch5:45pm Core FlexThursdayUpper Body Push / PullFridayLong ConditioningSaturdaySquad WODSundayUpper Body Push / Pull  StrengthEvery 1:30, 3 Rounds1) 100′ Double Dumbbell Overhead Carry2) 10-15 Strict Hanging Knee/Leg Raises3) 20 Seated Banded Rows ConditioningAMRAP 12200m Run6 Handstand Push-Ups (FX: 4) (RX+: Strict OR 2″/1″ Deficit)1 Rope Climb (RX+: 50/50 Legless)*RX/RX+ Min: 4 RoundsRead More

StrengthEvery 2:00, 3 Rounds1) 12/12 Back Rack Split Squat (30-40% of 1RM Back Squat)2) 12/12 Single Leg Hip Thrust3) 100’/100′ Single Kettlebell Farmer’s Carry ConditioningAMRAP 104-8-12-16, etc.Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)Russian Kettlebell Swings (24/16) (FX: 16/12)Burpee Over KettlebellRead More

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel....Read More